Yogurt-Rice Pilaf

Toasty mustard seed and spicy Thai chiles add distinctive flavor to an East Indian rice pilaf.

  • Prep Time 30 min
  • Total Time 1 hr 20 min
  • Servings 6

Ingredients

1
cup uncooked basmati or regular long-grain rice
1 1/2
cups cold water
1
tablespoon vegetable oil
1
teaspoon black or yellow mustard seed
1
cup Yoplait® Fat Free plain yogurt (from 2-lb container)
1/2
teaspoon salt
2
or 3 fresh Thai, serrano or cayenne chiles, cut in half lengthwise
10
to 12 fresh karhi leaves or 1 tablespoon chopped fresh cilanto, if desired
  • 1 Place rice in 1 1/2-quart saucepan; add enough cold water to cover rice. Rub rice gently between fingers; drain. Repeat 4 or 5 times until water is clear; drain. Cover rice with cold water; soak 30 minutes. Drain; return to saucepan.
  • 2 Heat rice and 1 1/2 cups cold water to boiling, stirring once. Reduce heat to medium-high; cook uncovered 5 to 6 minutes, stirring occasionally, until almost all water has evaporated.
  • 3 Reduce heat to low; cover; cook 5 minutes. Remove from heat; let rice stand covered 10 to 15 minutes.
  • 4 Meanwhile, in 6-inch skillet, heat oil and mustard seed over medium-high heat. Once seed begins to pop, cover skillet and wait until popping stops; remove from heat.
  • 5 In medium bowl, mix remaining ingredients. Stir in oil mixture. Add cooked rice; toss well.

Expert Tips

Yogurt helps to alleviate the chiles' attack on the palate. The next time you eat something fiery hot, remember to either drink some milk or eat a small bowl of plain yogurt to help ease the burning in your mouth!

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
160
(
Calories from Fat
25),
% Daily Value
Total Fat
2 1/2g
2 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
240mg
240%;
Total Carbohydrate
28g
28%
(Dietary Fiber
0g
0%
  Sugars
3g
3%
),
Protein
4g
4%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
0%;
Calcium
8%;
Iron
2%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.